CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

Max Reps Pull-up

-Rest 1:30-

8-12 Tempo Supinated Grip Inverted Rows (30X0)

-Rest 1:00-

12-16 Alternating Gorilla Rows (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of this combo. Try to squeeze out 1-2 more reps on the max set of pull-ups without getting sloppy.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

6-8 1.5 Reps DB Lateral Raise (Moderate)

-Rest :10-

10-12 Full Reps DB Lateral Raises (Mod-light)

-Rest :10-

25-30 Top Partial Reps DB Lateral Raises

– Rest 2:00 b/t Sets-

2.) 3 SETS

6-8 Weighted Tempo Bar Dips (30X0)

-Rest 1:00-

8-12 Tempo DB Bench Press (30X0)

-Rest :30-

Max Reps Bodyweight Bar Dips

-Rest 2:00 b/t Sets-

3.) 2 SETS

16-20 Overhead DB Tricep Extensions

-Rest 1:00-

16 Zottman Bicep Curl

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 9 | Shoulders, chest, and arms coming off a rest day again. Build off the weights you used for Week 1. The delt work should leave you with a serious pump. Enjoy.

Extra Credit

8 SETS (Checkmark)

:30 Sprint*

*Run, row, or bike.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: Adding a little sprinting to the program if you have the time for it. Run, row, or bike.